Congrats on your Wirth Journal!

The funds from your purchase will be used to pay for a counseling session for someone who otherwise could not afford it. Thank you for helping us positively impact someone’s life and make the mental health conversation a priority.

Why Journal?

There are a number of studies that have linked a regular journaling practice to lower levels of depression and higher levels of overall well-being. Writing down our thoughts forces us to get clear on our feelings, wants and needs - which helps us better understand ourselves and gives clarity to make more informed decisions. Our journals are a safe space to connect with ourselves, explore who we are, where we came from and where we want to go in life. We hope this journal helps you on the path to living a happy, healthy and rewarding life.

How to Journal

Journaling looks different for everyone and there is no ‘right’ or ‘wrong’ approach.

Despite this, here are some tips we’ve found helpful when journaling: 

  • Journal every day. Consistency is key.
  • Writing at the beginning and end of each day. This can help you prepare for / unwind from your day and cultivate mindfulness
  • Don’t censor your true thoughts or feelings. Be honest with yourself and your journal - it’s a safe space that’s free of judgement!
  • Your journal doesn’t need to read well or be poetic, it’s a place to organize your thoughts. Don’t feel the need to use full sentences and use it however feels authentic to you.
  • Date your entries. Keeping a log of dates will allow you to reflect later and keep yourself accountable to what you’re saying


  • Free writing. Start filling a page without worrying about sentence structure or grammar - simply let the words flow. This can help unpack suppressed thoughts and emotions you may otherwise censor.
  • Unsent Letter. Write a letter to someone who you’ve left things unsaid with. This could be an ex, someone who’s passed away or someone currently in your life. This can help you find closure or foster forgiveness. For people currently in your life, it can help clarify your feelings and organize what you need to say to them in real life. 
  • Art Journaling. Connect with your inner self and draw how you feel, let whatever comes to mind take shape on the paper.
  • Gratitude bomb. List 25 things that bring you joy (ex. a place, person, activity, smell, food, thing)


  • What are 3 goals you’re working toward?
  • What are 3 things you’re letting go of?
  • What are 3 things you’re grateful for?
  • What would hurt the most to lose right now? What am I valuing and prioritizing the most? Do these two things line up?  
  • Gratitude journaling
    • What moments brought you joy today?
    • What are you thankful for today?
    • What lesson did you learn today?
  • Name your biggest task / greatest challenge in your life right now. Imagine how you’ll feel when you’ve accomplished it.
  • Where are you when you feel your best?

Common Regrets In Life:

  • I wish I’d had the courage to live a life true to yourself, not to others’ expectations “
  • I wish I’d had the courage to express my true feelings
  • I wish I didn’t work so hard
  • I wish I’d stayed in touch with friends
  • I wish I’d let myself  be happy